Sunday - July 14

Saturday - July 13

Bike

4h 16m 22s

80.59 miles

18.86 Mi/hr

Few miles that didn't get included because I didn't turn my Garmin back on but it's not more than 3-4. Good ride. Ran 20 minutes off the bike and that seemed OK. Pretty warm again, about 90 with 60 percent humidity. Tried out the new Air Attack helmet with shield. Like that better than traditional with glasses. Get some sweat drops inside but not bad. It's also a little heavier. Ride nutrition: two packages of shot blocks (400 calories); one shot (100); one sport beans (100); three bottles of water with Nuun; three bottles of straight water.

Friday - July 12

Run

2h 16m 40s

14.40 miles

09m 29s /Mi

Good and hot, 90 degrees, sunny and windy. Nice run actually. Never too fast but steady. Forgot my HR monitor, but don't think it was ever too high. Took in about 300 calories in shot blocks and gel. Wore a belt to carry water.